Army Ten-Miler Training Plan Description 2002 by Gale Bernhardt

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1 Army Ten-Miler Training Plan Description 2002 by Gale Bernhardt Hello and welcome to The Army Ten-Miler training programs! The plans are structured to build your overall fitness, endurance, muscular endurance and running economy. Each plan helps you along the training process so you can cross the finish line to meet your goal and be one of 18,000 successful athletes! This description document helps you decide which training plan is right for you. It includes an abbreviated form of the actual training plans to help you decide if the beginner or intermediate program fits your needs. At a great value, a $19.95 investment in your fitness gets you: A state-of-the-art online training system. A sixteen-week professionally developed training plan that includes specific workouts designed to help you succeed. ( I need to run 30 minutes, but what specifically should I be doing fast, easy, formwork, etc.? ) The flexibility to modify the plan to fit your personal needs, including a workout planning feature. A daily log that makes it easy for you to track things such as workout time, accomplishment of weekly goals, fatigue indicators, distance and comments. Weekly summaries for eight different categories including hours trained, miles logged running, resting pulse, body weight and more. Unlimited access to a professionally moderated message board that makes it easy for you to find answers to tough training questions. Kudos that pop-up and give you feedback after you enter information about key workouts. Kudos keep you on track and training smart. All of these great features are included with both the beginning and intermediate plans, but you can read the following descriptions to figure out just what one will help you to meet your own personal goals. Beginner Plan The beginner plan is written for athletes intending to run, or run and walk, the event at a pace between 11 and 15 minutes per mile (finish time between 1 hour 50 minutes and 2 hours 30 minutes). If you use the training plan as is, it is a 16-week program. The first week of the plan has you running three or four days. Two of the days are 20-minute runs and the third day is a 30-minute run. The plan helps you progress to a long run around two hours in length in Week 14 or the week of September 30. Every three or four weeks, rest weeks are

2 included to help you recover, get stronger and faster. An abbreviated version of the training plan is shown on the chart below at the end of this introduction. Keep in mind this abbreviated plan includes only running time and does not include what kind of run you should do on each day. If you download the program based on race day (the end on this date option), your training begins July 1, So what happens if you want to start training before July 1 or a couple of weeks after that? I can suggest some options: Start on this date option: You can begin the plan anytime you please. It will post sixteen weeks of schedule, based on the start date you input. Run a 5k First: There are two free beginner 5k programs available when you log into the Home page of TrainingBible; each one is six weeks long. You could use one of those plans to prepare for a 5k event on June 29 or 30 or run your own 5k. Begin the 5k training on May 20. Run Two 5k Events, Then Train for the Ten-Miler: Youcouldgo through one of the free 5k training plans twice, beginning training on April 8 and running a 5k on May 18 or 19. Cycle through the training plan again and run your second 5k on June 29 or 30. Repeating Preparation Period: Another option is to repeat the free four-week plan titled Preparing to Run Long. This plan has three weekly runs scheduled and an optional fourth run or crosstraining day. (This plan is similar to the first four weeks shown on the beginner chart at the end of this document.) The weekday runs are each around 20 minutes long and the weekend long run begins with 30 minutes and goes to 45 minutes, 60 minutes and the fourth week returns to 45 minutes. This plan is also available when you log into the Home page of TrainingBible.com. Combination: You could do your own combination of preparation and 5k running. I Don t Have 16 Weeks: Look at the abbreviated version of the training plan on the last page of this document. Time is shown for each workout, but specific workout details are left out. You can begin the training with less than 16 weeks preparation if you already have the fitness to easily complete the training beginning in another week. For example, if you are already running three times per week with your long run at an hour, you could begin training in Week 5. (If you begin the training plan with less than 16 weeks of training, use the end on this date option to post the plan.) Intermediate Plan The intermediate plan is written for the experienced runner intending to finish the event averaging between 8 and 11 minutes per mile (finish time at 1:20 to 1:50). If you use the training plan as is, it is a 16-week program. The first week of the plan has you running three or four days. Two of the days are 30- minute runs and the third day is a 45- to 60-minute run. The plan progresses to a

3 long run around two hours in length in Week 9. An abbreviated view of the plan is at the end of this document, but keep in mind it includes only running time and does not include what kind of run you should do on each day. The runners using this plan differ from those using the beginner plan in that they: have been running at least three days a week for a couple of months prior to beginning this plan. have the current endurance or past experience that makes running for an hour seem easily achievable. have likely run several 5k and 10k events in the past couple of years. feel confident they run the event between 1:20 and 1:50. The intermediate plan includes longer bouts of interval training earlier in the plan. In the last six weeks of the plan, volume no longer builds and fasterpaced running is included within the long Sunday run. This plan does include rest weeks, similar to the beginner plan, that help you recover, get stronger and faster. If you download the program based on race day (the end on this date option), your training begins July 1, So what happens if you want to start training before July 1 or a couple of weeks after that? I can suggest some options: Start on this date option: You can begin the plan anytime you please. It will post sixteen weeks of schedule, based on the start date you input. Of course the race is at the end of Week 16 of the plan. Repeating Preparation Period: One option is to repeat the free fourweek plan titled Preparing to Run Long that can be found when you log into the Home page of TrainingBible.com. This plan has three weekly runs scheduled and an optional fourth run or crosstraining day. (This plan is similar to the first four weeks shown on the beginner chart at the end of this document.) The weekday runs are each around 20 minutes long and the weekend long run begins with 30 minutes and goes to 45 minutes, 60 minutes and the fourth week returns to 45 minutes. Because you are an experienced runner, it should be easy for you to add 10 to 15 minutes on to each run shown in the Preparing to Run Long plan. On Your Own: You could do your own preparation so that the time shown in the first week of the plan seems easy. I Don t Have 16 Weeks: An abbreviated version of the training plan is shown on the chart on the last page of this document. Time is shown for each workout, but specific workout details are left out. You can begin the training with less than 16 weeks preparation if you already have the fitness to easily complete the training beginning in another week. For example, if you are already running two 45-minute sessions

4 and a long run at 60 to 75 minutes, you could begin training in Week 5. You may find you need to reduce the intensity or speed of the runs if you don t begin with Week 1. Special Note: Once you have purchased the training plan there are several opportunities to print out the Plan Details document. You need that document to accompany the online plan. If, for some reason, you miss the prompts to print out that document, you can find it by selecting Training Plan Manager is in blue letters located in the white space just below Daily Log when you are logged into TrainingBible.com. I look forward to helping you achieve your running goals. You can start the training process by selecting either the beginner or intermediate plan. Let s begin training together soon! Gale Gale Bernhardt develops age group to Olympic level endurance athletes from her office in Loveland, Colorado. Author of "Training Plans for Multisport Athletes, The Female Cyclist: Gearing up a Level and "Workouts in a Box TM for Triathletes".

5 Abbreviated Beginner Plan (Run Times Shown in Minutes) Week Tuesday Thursday Saturday Sunday Optional Optional Optional Optional Optional Optional Day Off Optional Optional Day Off Optional Optional Day Off Optional Optional Day Off Race! Abbreviated Intermediate Plan (Run Times Shown in Minutes) Week Tuesday Thursday Saturday Sunday Optional Optional Optional Day Off Optional Optional Day Off Optional Optional Day Off Optional Optional Day Off Optional Optional Race!